ESQ.Coaching - Training Plans
The Endurance Science Quest (ESQ) - Philosophy
Most athletes don’t plateau because of a lack of effort; they plateau because they lack direction. Training isn't a test of your willpower (or spikes in motivation); it’s a physiological lever we pull to get a specific result. And one that accumulates over weeks, months and even years.
The plans you find here are built on a simple truth: Adaptation only happens when you apply the right stress, at the right time, in the right dose. Everything else is just burning matches for no reason.
What You’re Buying (and What You Aren’t)
These aren’t generic "get fit" templates. Each plan is designed to target a specific physiological system. We focus on one primary adaptation per block and keep a clear line between hard days and easy days. Fatigue is a variable we manage (explicitly). If a session is hard, there’s a reason. If it’s easy, respect it.
The Structure
Real life happens, so these plans are built around a realistic 7–9 hours per week. Consistency beats a "fantasy schedule" every time. The hierarchy is simple:
- Load before intensity: You have to handle the volume before we add the fire.
- Durability first: We prioritize holding power under fatigue over hitting a one-time peak number.
- Control over chaos: You need to be able to repeat your efforts.
All our plans are compatible with Zwift, Wahoo, Garmin, MyWhoosh, and Rouvy (where applicable).
If you want to see what I read to keep my own work sharp outside this newsletter, this is the list.
Thomas Mortelmans
Cycling Plans
VO₂ Max Development (8 Weeks):
Ready to amplify your aerobic power and take your cycling to the next level? Our 8-Week VO2 Max Training Plan is designed to maximize your high-intensity power, improve oxygen utilization, and elevate your overall performance. This plan is your gateway to unparalleled gains in cycling fitness. Includes FREE Coach access to setup zones.
Ready to take your cycling performance to the next level? Our 8-Week Advanced FTP Boost Training Plan is your ultimate solution! This plan offers expert guidance to significantly enhance your Functional Threshold Power (FTP). Includes FREE Coach access to setup zones.
Ready to extend your time to exertion and elevate your cycling performance? Our 8-Week Advanced Muscular Endurance Training Plan is your ultimate solution! Includes FREE Coach access to setup zones.
Phase 1: Sweet Spot and Steady-State Workouts (Weeks 1-4) / Phase 2: Over-Under / Threshold Workouts (Weeks 5-8)
🚴♂️ Time-Crunched Cycling Performance Plan
This 12-week training plan is built for cyclists who want measurable performance gains without living on the bike. It delivers a complete, competition-ready progression using a limited number of high-value sessions per week, while preserving recovery and consistency.
Ready to dominate your next Gran Fondo? Our 12-Week Comprehensive Training Plan is designed to build your endurance, power, and fatigue resistance for peak performance.
Cycling & Running Plans
This 4-week run integration plan is designed specifically for experienced cyclists with a solid aerobic base and prior exposure to running who want to incorporate running in a controlled, durable, and performance-oriented way. Rather than chasing mileage or pace, the plan acknowledges a key constraint of cyclist-to-run transitions:
Cardiovascular fitness outpaces musculoskeletal readiness.
As a cyclist, you cannot simply “run your fitness into shape.” Your connective tissue, hip stabilizers, and neuromuscular coordination must be prepared deliberately.
This plan prioritizes hip stabilization, movement quality, and gradual mechanical loading, while cycling remains the primary driver of aerobic fitness.
Triathlon Plans
Triathlon - From Capacity to Control (4 Weeks):
You already have the aerobic engine. Now the goal is to make it reliable under fatigue. This 4-week training plan is built for experienced triathletes who already train consistently and want to improve how long they can hold quality work across swim, bike, and run.
The focus is not on pushing thresholds higher at all costs, but on extending time to exhaustion and maintaining efficiency when fatigue starts to accumulate.
A Note on Coaching
If your plan includes coach access, treat it as a partnership, not a dependency. Use it when the fatigue doesn't match the workload or when a block feels "off." The goal is to make you an autonomous athlete who respects their biology and not one who just wants to prove how tough they are.
Medical Disclaimer
The information provided in this training plan is for educational and informational purposes only and does not constitute medical advice. Individual responses to training vary, and participation in exercise involves inherent risk. Before beginning this or any training program, consult with a qualified healthcare professional, especially if you have a history of injury, illness, or musculoskeletal concerns. ESQ Coaching assumes no responsibility for injuries, adverse outcomes, or damages resulting from the use or application of this training plan.